26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
2 sets of foam rolling of: Lats+Thoracic + Calves x :30 each
2 sets of: 10 Double DB/KB front squats + 10 Sotts Presses
Snatch (3 x 3 @ 80%)
Gymnastic Flow (Time)
For time
1:00 L-sit Hold + 800m row + 40 GHD Sit-ups + 800m Row + 1:00 Hollow Hold
Time for gymasntic movements only counts while doing work. If you stop that does not count towards you time for the exercise.
Scale for GHD sit-ups are V-ups
Pull-ups (4 x 3-5 reps)
Weighted Pull-ups of
2 x 3-5 Eccentric Pull-ups + 2 x 3-5 Banded PU
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